Contrary to popular belief, carbs DO NOT make you fat. And despite what the food labels might tell you, “Low Fat” DOES NOT necessarily mean healthy and nutritious. And regardless of how many muscle meatheads swear by it, you DO NOT need a surplus amount of protein to build and maintain solid lean muscle.
I know, I know, why should you believe me? After all, I’m just one of those muscle meatheads myself, what do I know about diet and nutrition?
Experienced Education
I might not be a certified nutritionist or registered dietician however I do have over a decade plus experience working with people of all shapes and sizes on their nutritional plans. I have helped Diabetics balance out and regulate their blood sugar levels. I have assisted clients who suffer from severe IBS, Crohn’s diease and Colitis. I’ve been fortunate enough to design and create nutritional plans for true celiacs and not just people who claim to be celiac because they think their bodies can’t tolerate gluten (enter eye roll please). I’ve worked alongside athletes and fitness competitors teaching them how to utilize certain foods to help fuel their bodies to improve upon their performance for their desired sport. I understand and know how to implement weight loss strategies such as reverse dieting and carb cycling for people who suffer from slow metabolisms caused by extreme dieting. So no, I don’t have a fancy degree in nutrition, however I think I’ve gained some knowledge on the subject over the past ten years to be able to provide an educated opinon over macronutrient breakdowns and how to create an effective nutritional plan that is based on your genetics, goals and lifestyle that you live.
Overcomplicating Your Carbs
As I said at the beginning of this week’s blog – Carbs do not make you fat. However I think I should be more clear on this subject, so let me rephrase it – COMPLEX Carbs do not make you fat, SIMPLE Carbs do. Now if you don’t know the difference between a simple carb and complex carb, let me simplify it for you. A simple carb is a carbohydrate source that provides you with fast acting energy that is usually delivered through sugar into the bloodstream. Simple carbs will typically come in the form of baked goods, cookies and most cereals. These are the carbs that you will want to avoid if your goal is to lose and reduce body fat percentages. Complex carbs on the other hand, (although not as fun and/or tasty) will actually help you lose fat, if incorporated correctly into your Nutritional Plan. Complex carbohydrates deliver you slow releasing / long lasting energy. This type of carbohydrate will not spike your blood sugar and glucose levels nor will it make you crash in the middle of your work day when used correctly. Complex carbs will come in the form of foods such as oatmeal, brown rice, yams, sweet potatoes, quinoa, etc. These carbs are your friends. And when incorporated properly into your plan, will help your fight in the battle of the bulge.
Understanding the Facts on Fat
Growing up in the late 80’s / early 90’s I was told to believe that fats were bad and would actually make you gain unwanted weight. Thanks to modern science though, we now know much more about this misunderstood macronutrient. Unfortunately due to numerous social media outlets and food companies alike that try to promote the importance of “Low Fat” this and “No Fat” that, fats are still greatly misunderstood.
Like carbohydrates, there are different types of fats. And just like carbohydrates when it comes to fats there are good fats and bad fats. Good fats are an excellent macronutrient to incorporate into any nutritional plan as they will keep you feeling fuller for a longer period of time and are great for both your brain and your skin. These fats can be found in foods such as Omega-3 eggs, natural peanut butter or almond butter and certain fishes such as salmon and trout. When taken in the right amounts, these fats can be extremely beneficial for both performance and fat loss goals.
But with the good comes the bad and when it comes to fats, the fats that aren’t so good are trans fats and saturated fats. In my opinion there is never a reason to have trans fats in one’s diet. These fats will not only hinder your results, but they are terrible for your health. Essentially most foods that are fried or baked with refined sugars and oils will contain trans fats. These are the foods you want to stay far away from. And then there’s saturated fats. Now saturated fats are not the greatest however incorporating a little bit of these fats into your diet every so often is actually good for your body. These fats can usually be found in foods such as fatty beefs, pork, poultry with skin, butter, cheese and most dairy products. I don’t believe it’s necessary to completely eliminate these types of foods from your diet, however they should be consumed in very small amounts if at all throughout a 7 day period.
Is Protein Really That Powerful?
And finally we have the ever so powerful macronutrient, protein. For some odd reason, the majority of society seems to be under the impression that in order to lose fat and build muscle, that they need to consume large quantities of protein throughout the day. I assume this so-called theory was passed down from the bodybuilders of the 90s and early 2000’s era, however it needs to die. You DO NOT and I repeat DO NOT need to consume ridiculous amounts of protein in order to build muscle. I’ve always been skeptical of this protein-is-best mentality and therefore decided to read up on this grossly overrated macronutrient and learn as to what it actually does once it enters our bodies.
Well for one, protein is actually essential for building muscle. However the amount needed is not nearly as high as most supplement companies and gym rats will have you believe. If anything, consuming too much protein puts far too much stress on your kidneys and can actually be detrimental to your overall health and wellbeing. Therefore as rule of thumb when it comes to consuming protein, my general recommendation for our clients is to consume no more then 1.1 – 1.3 grams of protein per pound of body weight that they weigh in a single day. So for a 180lbs male this would be roughly 198 grams to 234 grams of protein each day. I know that my numbers don’t align with the generic 1.5 grams that we read on most fitness websites and message boards, however in my opinion that amount is far too high and simply not needed to produce quality results.
Why Ignorance is Not Bliss
I don’t know about you, but I like to know as to why I’m doing or taking something. For example, I’m not just going to take a supplement that a famous fitness personality recommends that I take because he or she is taking it. I want to know what exactly this supplement does and what side effects it may cause. The same can be said when it comes to your diet and training. You should never just follow an exercise routine without understanding as to why you’re doing that exercise routine. Does this routine correlate with your specific training goals? Or is it just some cookie cutter program that a trainer copied and pasted and sent to you to follow? And when it comes to your diet and learning how to balance out your macronutrients, you need to find a formula that works for you.
Regardless if you choose to listen to me or someone else with conflicting views or opinions, just make sure you know the facts. And those facts should be supported through scientific data, statistical reports and/or reviewed in medical journals and documentation.
“Ignorance is not bliss – it is oblivion. Determined ignorance is the hastiest kind of oblivion.”
Philip Wylie
Yours in Good Health,
Nick Cosgrove
Forever Fit Performance